5-Move Strength Workout

Give this last workout everything you’ve got!

You've finally made it! It's your last workout for this Challenge and we hope you're feeling stronger, healthier, and accomplished! Thanks for sticking with us this whole time! Don't stop the good vibes now. Join our Team SELF private Facebook group to stay in touch with other Challenge participants and be the first to know about our spring challenge, which will kick off in May!

Your final workout includes an AMRAP bonus at the end. AMRAP stands for As Many Rounds As Possible—and it means you need to work continuously for the full time indicated—in this case, three minutes. It's not the same as a high-intensity interval, like a Tabata, which only lasts 20 seconds, because you need to sustain the level at which you're working for a full three minutes. Try not to take breaks as you finish each round and push yourself to be breathless by the end.

You've done all of the moves in today's workout previously, so go for speed and try to squeeze in as many reps as possible. Start with this warm-up and end with this cool-down, both created by Bianca Vesco, a certified personal trainer and group fitness instructor at NYSC Lab in NYC.

Superman Plank Hold

Start in high plank position with shoulders over wrists and back straight.

Keep the back of your neck soft with gaze slightly at the floor as you move both hands about six inches forward. Try to keep your core and glutes engaged the entire time so your lower back doesn’t sink toward the floor.

Burpee

There are plenty of variations on burpees, so feel free to try your own if this isn’t the version you prefer.

Stand with your feet hip-width apart, core and glutes engaged. Place hands on floor and jump feet back to come into a high plank position.

Bend arms, and drop chest so it touches the floor. Don’t think of this as a push-up, it’s more about speed than about shoulder strength.

Push up to return to a high plank position, jump feet to hands, and explode up, jumping vertically with arms stretched overhead. Land lightly on the balls of your feet and immediately repeat.

Make this easier: There are lots of ways to modify burpees. You can skip the jump, step your feet back one at a time, or drop to your knees and do a modified push-up, instead of dropping your chest to the floor.

Make this harder: Do a single-leg burpee by not letting one foot touch the floor while you hold a plank and jump vertically.